I personally feel that if I don't fuel my body with healthy, nutritious food whilst exercising, I won't see results and I will feel sluggish throughout the day. 

I frequently get asked what I eat on a typical day. Obviously, I do eat out some nights, but I mostly try to eat the healthiest option that is available. I do, however, believe in the 80:20 rule; 80% healthy and 20% indulging in my favourite treats. 

I do not follow diets and I try not to buy packaged foods. I try to eat as organic as I can, but it does get quite expensive.

I also make sure that I drink at least 1.5 litres of water a day. I find it helpful to have my Super Elixir Alkalising Greens in my water bottle. Not only do I love the taste, but I notice a difference in my skin when I don't drink enough water. 


Iron Sustain and a probiotic, both by BioceuticalsMagnesium Fibroplex Maintain by Metagenics before bed, and my Herbal Tincture twice a day to balance my hormones by Tonic Natural Health

Always make sure that you don't self-diagnose vitamins. I would recommend you visit your medical practitioner and have a blood test if you feel you have a deficiency. 



I don't drink coffee every day, but when I do I will have a long black, sometimes with a dash of almond milk, before my workout. 

  • 1 slice of sprouted bread with lots of avocado and 2 boiled eggs. I love to add some sort of leafy greens as well e.g. fresh spinach or rocket - the best is sauteed garlic spinach! I also love to sprinkle black sesame seeds over the top. 


  • My protein smoothie (see my recipes here)

If I am eating out I love to have an acai bowl or smashed avocado on gluten-free bread with an egg.


I try to stay away from bread and pasta at lunchtime.

  • Salad packed with spinach, tomato, avocado, nuts (any kind but I prefer almonds or walnuts) and a tablespoon of apple cider vinegar. I will either add tuna or chicken or a toasted veggie patty.


  • Sushi - brown rice salmon or chicken and avocado and sashimi


I try to have an early dinner, usually around 6.30pm or 7.00pm. I also cut out bread, pasta, rice and potatoes so that my body is not working on overdrive to digest it while I sleep. 

  • Poached chicken or pan-fried salmon with fresh garlic, ginger and turmeric powder with lots of greens, especially broccoli, kale or spinach. I love sweet potato mash with a teaspoon of coconut oil, a dash of almond milk, crushed garlic and salt and pepper. 
  • Chicken stir-fry with lots of veggies - the more colour the better - garlic, ginger, broccoli, mushrooms, carrot, onion and capsicum. 
  • Mincemeat rissoles with minced garlic, onion, gluten-free bread all finely chopped with one egg to bind it all together. I also love to have a rocket salad with pine nuts, avocado, tomato, feta and olive oil.


If I am hungry in between meals, I like to snack on a protein ball, as well as carrot and celery sticks with hummus or seed crackers. 

If I am craving chocolate or sugar, I either have blueberries or dark chocolate. i am currently obsessed with carob athough it does not have antioxidants found in dark chocolate. My other obsession is mixed super berries coated in dark chocolate from Scoop. 

Always remember that with snacks such as chocolate, small portions are the key! Make sure when buying groceries, try to stay away from anything that includes TRANS fats on the labels, or anything that you cannot pronounce. 


I don't drink as much as I did when I was a teenager, but when I do, I either choose vodka soda, as opposed to mixers with lots of sugar, or an organic wine with no preservatives. I NEVER have a hangover when I drink organic wine!


HealthMonique Swart